Baked Vegetables in healthy cauliflower white sauce
- By subham
- May 6, 2018
- No Comments
Preparation time:- 20 minutes Baking Time:- 45 minutes
Serves:- 3-4 Level of cooking:- Easy
This baked dish is one of my favorite which I make for dinner quite often. Here, I show you the recipe with a healthy twist where I made the white sauce using cauliflower and wholewheat flour (aata) instead of plain flour (maida) and the butter has been replaced with olive oil.
This recipe is worth a try as it is one of those healthy recipes which also tastes great. I used all the vegetables that I had with me leaving aside potatoes. You can use any vegetable of your choice and you can add potatoes or sweet potatoes too if you like. You can add any cheese you like, but I recommend using mozzarella or parmesan cheese as it significantly enhances the taste. Do try this recipe at least once and let me know how it turned out.
Ingredients
- Broccoli- 150 gms
- Cauliflower- 150 gms
- Mushrooms- 7-8 pieces small
- Carrots- 2 small
- Bell peppers mix- 150 gms
- Brussels sprout- 100 gms
- Celery stick- 1
- Ginger-garlic paste- 1/2 teaspoon
- Olive oil- 1 teaspoon
- Salt to taste
- Italian seasoning mix- 1/3 teaspoon
- Mozzarella cheese (Optional)- 1 tablespoon grated
Ingredients for White sauce
- Cauliflower- 3-4 big florets
- Water to boil the cauliflower- 3 cups
- Low-fat milk- 1 cup
- Wholewheat flour (Aata)- less than a tablespoon
- Nutmeg powder-1 pinch
- white pepper powder- 1 pinch
- Olive oil- 1 tablespoon
Method
Cut all the veggies and put them in the baking dish. Now season the veggies with salt, Italian herbs mix, olive oil and ginger-garlic paste. Mix it well and keep it aside.
Place a saucepan over medium heat and pour in the water and add a teaspoon of salt in it. Now add the cauliflower florets to the boiling water and let it boil for 5 minutes. Once it is soft then switch off the gas and remove the florets from water and keep it in a separate bowl and let it cool down.
Now make a puree of boiled cauliflower by adding a little milk and keep it in a bowl.
Now place a frypan over medium heat and add a tablespoon of olive oil in it. Add aata(wholewheat flour) and stir it for a minute till flour changes its color to light brown. Add the cauliflower puree, nutmeg powder, white pepper and salt and mix it well. Now slowly add the milk in it and whish it continuously. Soon it will start thickening and your healthy white sauce is ready. Switch off the gas.
Now Take the veggies baking dish and pour the whole white sauce over it and lightly mix them well with a spoon. Now cover it with an aluminum foil and put it in a preheated oven for around 35 minutes at 200 degrees Celsius.
Take out from the oven and remove the foil and spread some mozzarella cheese on top and again bake it on high for 10 minutes till cheese start melting and brown spots appear on top.
Take it out from the oven and let it sit for 5 minutes before serving. You can eat this as it is or you can serve it with your favorite bread or dinner rolls.
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